The desire to lose 7 kg in just one week is, of course, quite feasible, but on the other hand, it is a rather extreme task.
By starting a new healthy, balanced diet and exercise program, you will lose those extra pounds quickly.
However, if you only need to lose 7 kg to reach your ideal weight, even a well-planned diet and regular exercise will not allow you to lose weight quickly in such a short time.
Fat loss depends entirely on the number of calories you consume daily and your level of physical activity, the effectiveness of which is directly proportional to the frequency, intensity and duration of each type of exercise performed.
Gradually increasing each component prevents your cardiovascular system from adapting to stress, allowing you to continue burning more calories.
To successfully lose 15 pounds in a week, use the maximum amount of additional equipment available, including a set of dumbbells, a barbell, a treadmill, or an elliptical trainer. So welcome - here is a detailed daily training plan that will definitely help you achieve incredible success.
How to lose 7 kg in a week: your fitness plan
Monday
Start the week with a good aerobic workout. A moderate increase in exercise duration and intensity significantly increases the number of cellular structures that use adipose tissue instead of glucose for energy. And the more you exercise, the more calories you burn as body fat.
Your workout should last at least 60-90 minutes, as, according to researchers, 20-25 minutes of active training is enough for the body to start using fat as a source of fuel for muscle tissue. For the first workout, we can choose jogging, brisk walking or running on a treadmill.
Tuesday
Correctly selected strength exercises can increase the growth and recovery speed of muscle cells after receiving a load. Additionally, muscle tissue is 8 times more metabolically active than adipose tissue, which means your body will burn more calories even at rest, increasing the rate at which excess fat is burned.
Do strength training that targets your chest and back muscles, including three exercises for each muscle group, such as push-ups, dumbbell flat presses, dumbbell simple rows, and a cable machine for overhead rows. Do 3-4 sets of 12-15 repetitions.
Wednesday
Today is interval training day, which promotes more intense fat burning, both during the load and for a certain time after the end of the session. To do this, you need to alternate between the fast and slow (recovery) phases of the exercise over a set period of time.
For example, run as fast as you can for 20 seconds and then walk slowly for 1 minute and 40 seconds. The duration of your interval training is 25 minutes.
Thursday
On this day of our fitness plan "how to lose 7 kg in a week", perform weight lifting exercises aimed at developing and increasing the tone of the muscles in the shoulder girdle and legs.
Examples of such exercises include squats, alternating lunges, leg extensions and curls on a machine, presses and dumbbell flyes while sitting on a bench. Perform 4 sets of 12 to 15 repetitions.
Friday
Today is another day of active aerobic exercise. The intensity of the exercise should be greater than on the first day of the week, but not as strong as during interval training, lasting 30-45 minutes. For example, run for half an hour, alternating between 30 seconds of fast running and 4 minutes of easy running.
Saturday
Saturday's training aims to strengthen the muscles of the arms (biceps, triceps) and abdominals. Include in your exercise program alternating and concentrated dumbbell curls for the biceps, arm extensions behind the head and back bench presses for the triceps.
Finish your workout with 3-4 sets of different types of crunches for all the major abdominal muscles.
Sunday
Daily training without rest can cause unpleasant side effects, such as various sprains and muscle pain.
Therefore, to lose 7 kg without injury, you definitely need one day off a week, for example, on Sunday, to take a break from strength training and aerobics.